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Mediterranean Diet Menu Sample

Posted Oct 29 2009 5:13am

Mediterranean diet menu, rather than a specific, regiment weight loss plan is an overall recommendation how you should it to live healthier, happier life and lose weight at the same time.

By embracing Mediterranean diet, you will learn the traditional way of eating that has been practiced for centuries throughout Mediterranean region, resulting in rich health benefits.


The staples of the Mediterranean diet menu include whole grains, legumes, nuts and seeds, olive oil, yogurt, small amonuts of wina and above all fresh fruits and vegetables. Food is eaten in season and Mediterranean diet avoids processed food whenever possible.


Focus of the Mediterranean Diet is on small portions of hig quality food. Olive oil, nuts and other healthy fats which make the staples of Mediterranean diet menu, keep you fuller longer than diets that forbit or ristrict fats altogether.


Unlike most fad diets, in Mediterranean diet plan consumption of fats isn't cut all the way. Mediterranean diet plan gives you wise choices about which types of fat you should use (monounsaturated healthy fats from nuts and olive oil, polyunsaturated omega-3 fatty acids from fish and seafood, and fats from plant soucers). By limiting your intake of processed foods you keep your diet extremely low in unhealty trans fats (which cause stroke and other heart diseases).


Mediterranean diet menu practices more vegetables and less meat (especialy red meat). Decreased risk of heart diseases, diabetes and cancers have been linked by many studies to this diet, rich in plant food and lower in animal products.


Key components of the Mediterranean diet menu include:
  Getting plenty of exercise and eating your meals with family and friends
  Eating a generous amount of fruits and vegetables
  Consuming healthy fats such as olive oil and canola oil
  Using herbs and spices instead of salt to flavor foods
  Eating small portions of nuts
  Drinking red wine, in moderation, for some
  Consuming very little red meat
  Eating fish or shellfish at least twice a week

Here’s a copy of Mediterranean diet menu for one day:
Breakfast - 1 slice whole-wheat toast with peanut butter, yogurt, and fresh fruit.
Lunch - large fresh salad with olive oil and vinaigrette dressing, small serving of grilled or baked chicken breast, whole grain roll, and fresh fruit.
Dinner- fresh baked fish, sweet potato, fresh vegetables sautéed in garlic and olive oil, and fresh fruit.
Snacks - a handful of nuts, slice of cheese, yogurt, fresh fruit, slice of whole-grain bread spread with a small amount of peanut butter.

Find more detailed information about Mediterranean diet and download a 1 Week FREE SAMPLE of Mediterranean Diet Menu

 

mediterranean diet menu

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